Training for Speed

This is an instantly downloadable ebook that includes information coaches and athletes should know when training for soccer specific speed and 14 video exercises to improve acceleration and speed.

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The movements needed to play soccer make it one of the most demanding sports in the world and one of the most demanding sports on our bodies. It is a sport that requires us to accelerate, decelerate, cut, change direction, and accelerate again. It’s a sport that requires our movements to be explosive and powerful at times and fluid and efficient at others. Soccer is a sport that requires us to have a solid aerobic (endurance) base but also to have an element of speed when performing all these necessary movements. Speed, and the movements most associated with speed, often gets overlooked in our training programs. Most coaches and players still want to focus and spend the majority of their training working on their aerobic endurance. If you look at the movements needed to play soccer and the demands of the game of soccer, we as coaches and players need to incorporate more speed training into our programs in order to train for the demands that we will experience during practices and games and these speed training programs will result in a faster and more powerful and explosive player on the pitch.

Table of Contents

  • Soccer Speed – What You Should Know First
  • Training for Speed – The Basics
  • 14 Video Exercises to Improve Acceleration and Speed

Straight-ahead speed and acceleration are probably the most important physical attributes that contribute to soccer skills.  Most of a soccer game is 10-25 yard accelerations, either to a ball or to beat or catch an opponent. To be fast, one must train the body to work efficiently. It is important to understand the proper biomechanics of running straight ahead. Presented here is information regarding proper form, acceleration drills, resisted running activities and absolute speed exercises.

Starting with a dynamic warm-up/flexibility routine, the exercises are done in sequence and dynamically. You can change the exercises to add variety.

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Performance Conditioning Soccer’s mission is to improve soccer performance through the conditioning process. This process includes providing soccer-specific educational information for the 14 areas of conditioning including: developing power, strength/stability, speed, agility, endurance, proper nutrition and recovery methods, testing, injury prevention and more.

This mission is primarily achieved through the publication Performance Conditioning Soccer Newsletter with over 650 articles from 261 authors published for over 16 years. Find out more at


Performance Conditioning Soccer

Ken Kontor is founder and president of Performance Conditioning Inc. His company is the world’s largest single source of sports-specific conditioning information. Among the educational resources provided are Performance Conditioning Volleyball, Cycling and Soccer newsletters now in their 14th year of publishing and 15 sports-specific conditioning books and training card systems. He is a founding member of the USA Volleyball Sports Medicine and Performance Commission and was instrumental in the establishment of the Volleyball Conditioning Accreditation Program (V.C.A.P.) curriculum offered through the USA Volleyball Coaching Accreditation program. Among his contributions to this program was writing the curriculum. He has established the Off-bike Conditioning curriculum promoted by USA Cycling. In the past he has worked with USA Roller Sports and USA Triathlon producing conditioning specific newsletters. Prior to the establishment of Performance Conditioning Inc., Mr. Kontor was a founding father, executive director and publications editor of the National Strength and Conditioning Association (NSCA) for 14 years an organization of over 16,000 sport conditioning professionals. He was an original member of the Certified Strength and Conditioning Specialist committee that established the internationally recognized C.S.C.S. credential. He has traveled extensively throughout the world including the former Soviet Union, East Germany and the Leipzig Institute of Sport, Hungary and Bulgaria with the purpose of introducing their strength and conditioning methods to the NSCA membership. He was instrumental in the establishment of the Australian Strength and Conditioning Association Inc. and the National Strength and Conditioning Association of Japan. He has lectured extensively on the conditioning of athletes throughout the world.